Stationary Arms Throw
Hinged forward with a flat back, sweep the straight arms from overhead down past the hips and back behind, then forward again; a bodyweight drill for the lats.
How to do it
Setup
Feet hip-width, knees soft, hinged until the torso is near parallel to the floor, arms straight in line with it.
Steps
- Sweep the straight arms down and back past the hips.
- Reach them behind the body as far as the shoulders allow.
- Swing them forward again into line with the torso.
Common mistakes
Torso rising with each sweep: hold the hinge still. Bending the elbows: the arms stay long like levers. Throwing the arms so hard the shoulders jolt: a brisk but controlled sweep.
Breathing
Steady with the rhythm.
